5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)

5 rounds for time of:

• 225-lb./155-lb. clean and jerks, 4 reps
• 6 bar muscle-ups
• 40-ft. handstand walk

EMOM20: (Each minute is 45 seconds of work with 15 rest)
Min 1: Man makers

Min 2: Farmers handle hold (AHAP)
Min 3: Double unders or single unders
Min 4: Sand bag bear hug hold (AHAP)
Min 5: Rest

In 30 mins complete the chipper of :

In teams of 2

180 double unders
90 wall balls@9/6kg
45 toes to bar

120 double unders
60 wall balls
30 toes to bar

60 double unders
30 wall balls
15 toes to bar

Remaining time max cal row!
Goal : 160/140+cal

VVC
Short hill (stop sign to stop sign)
Long hill (k rail to music bldg crosswalk)

Weightlifting
3 Position Snatch 8 x 1 @55%
Snatch High Pull 3 x 3 @ 80,85,90%

Conditioning
5RFT
20 Front Walk Rack
15 Hang Power Clean
10 Kipping Handstand Pushups

Accessory
100 Situps

TEAM OF 2
ANGIE

100 pullups
100 pushups
100 situps
100 squats

every team must perform 100 reps

10 Pull Ups
20 Push Ups
30 Dips
40 Air Squats
50 Russian Twists (W/15#KB)
:25 Handstand Hold

Bent over barbell row (supinated) 15-15-12-12 reps

7,5 km ski for time